Coaching on your first marathon possible additionally means coaching with vitality gels for the primary time. Whereas gels present a handy technique to gas throughout lengthy runs and marathons, they will also be difficult for some runners to tolerate, resulting in gastrointestinal (GI) misery. With the appropriate method and techniques, you should use gels successfully to spice up your efficiency whereas minimizing any discomfort. We spoke with runner and dietitian Megan Kuikman (who writes our “Gasoline Station” column within the print journal), who gave her recommendation on incorporating gels into your coaching routine for the primary time, with out the stomach bother.
Why are gels obligatory, you ask? The muscle tissue solely have a restricted quantity of glycogen (saved carbohydrate)–about an hour’s price. Should you’ve ever “hit the wall” throughout a marathon, and even simply felt faint throughout a long term (because of lack of gas), you’re accustomed to the idea. (While you’re operating slowly, the physique attracts on fats shops for gas, however at sooner paces, it requires us to prime up our glycogen with fast gas like gels, chews or sports activities drinks.)
Begin early
Identical to you practice your muscle tissue for race day, you additionally want to coach your intestine. By beginning early, you give your self ample time to find out the most effective fuelling technique for you. “This will increase the physique’s capacity to soak up carbohydrates and helps runners create a race-day vitamin plan, to allow them to go into their first marathon with confidence,” says Kuikman.
Frequency of coaching
As a novice gel consumer, it’s essential to introduce gels steadily. Kuikman says runners ought to goal to incorporate them not less than as soon as every week, throughout their weekend long term. This common observe will enable you to get used to to utilizing gels and to higher perceive your physique’s tolerance for various merchandise.
Timing and amount
Lengthy runs function a wonderful alternative to practise utilizing gels and to fine-tune your race-day vitamin plan. Deal with these runs as gown rehearsals, experimenting with totally different gel consumption timings and portions. Begin with taking one gel at a time, and after two or three weeks of success, you could possibly strive rising your consumption; this can enable you to decide the optimum quantity of gels your physique can tolerate with out inflicting GI misery. “As an example, a runner may begin practising with a gel each 45 minutes,” says Kuikman. “If that is effectively tolerated, the following week the runner may practise with 1 gel each half-hour, and progress to find out the utmost quantity that may be tolerated.”
For runs lasting between one and two-and-a-half hours, inexperienced persons ought to goal to devour 30-60 grams of carbohydrate per hour. For longer runs, as much as 90 grams of carbohydrate per hour could be consumed. Most gels comprise solely round 20 grams of carbohydrate per gel, so modify your consumption accordingly.
Handle GI misery
Should you’ve skilled issue tolerating gels previously, Kuikman’s foremost recommendation is to practise. “Begin with small quantities, and steadily construct as much as decide your tolerance,” she says.
Kuikman additionally recommends runners begin fuelling as quickly because the race begins, since intestine points could be aggravated by dehydration, so that you’re extra prone to expertise GI points should you delay fuelling till you’ve already been operating for an hour or extra. Carbohydrate merchandise with a glucose-to-fructose ratio of two:1 additionally are usually simpler on the digestive system. Most gels have been formulated on this means, but it surely doesn’t harm to test.
Begin fuelling earlier than the race
To optimize your fuelling technique, Kuikman encourages runners to not rely solely on gels. Begin with a carbohydrate-rich breakfast two or three hours earlier than your race, so that you’re beginning in a well-fuelled state, and practise your pre-race meal and fuelling methods throughout coaching to fine-tune your vitamin plan. “Don’t be scared to gas,” she says. “If a runner needs to run their quickest, then the extra gas the higher, to forestall the dreaded bonk.”
